A.

5 sets:

In 60s complete: 5 weighted strict pull-ups + max plank

rest 60s between sets

B.

20 min amrap:

5 CTB pull-ups

10 ring dips

15 wbs

A.

4 sets:

Snatch Push Press + Overhead Squat 

B.

4 sets:

Snatch High Pull + Snatch 

C.

for time:

600m run 

then, three sets:

15 power snatches (75/55)

15 box jumps

then, 40 TTB

A.

find a 1RM hang squat clean

B.

8 min amrap:

8 front squats (Rx+155/105, Rx 135/95)

16 sit ups

A.

8×3 back squat

B.

3 rounds for time:

10 front squats (185/125)

20 TTB

50 DUs

A.

six sets:

2 power cleans + 2 hang power cleans + 2 front squats + 2 front rack lunge steps

B.

4 min amrap:

200m run

15 Power Cleans (135/95)

9 Burpee Box Jump Overs (24/20)

3 mins rest

4 min amrap:

200m run

15 Power Cleans (115/75)

9 Burpee Box Jump Overs (24/20)

3 mins rest

4 min amrap:

200m run

15 Power Cleans (95/65)

9 Burpee Box Jump Overs (24/20)

A.

five sets:

a) 5 strict press

b) 5-10 strict/weighted pull-ups

B.

five rounds

3 min amrap of “Barbara”:

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

2 mins rest between rounds

pick up where you leave off each round

A.

Deadlift

build to a heavy single

B.

EMOM for 10 mins:

3 Deadlifts @ 80-85% of today’s heavy single

6 Burpees Over the Barbell

C.

6 min EMOM

odd mins: max reps KBS

even mins: plank hold

A.

2 sets: 2 power snatch + 2 OHS at 60-65%

2 sets: 2 PS + 2 OHS at 65-70%

3 sets: 2 PS + 2 OHS at 70-75%

B.

5×5 Halting Snatch Deadlift

C.

15 min amrap:

60 DUs

200m run

15 hang power snatch (75/55)

A.

5×8 front rack lunge steps

B.

3×8 RDLs

C.

12 min EMOM:

as a team of 2:

5 burpees, then max reps WBS

partners alternate working every other minute but both do burpees together at the top of every minute. No one may perform WBS until both people complete the 5 burpees

score = total reps WBS as a team

four rounds, each for time, one round every 8 mins:

600m run

12 burpee box jump overs

9 HSPUs

6 MUs